Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2025-03-12

Strength

Deadlift (week 5 / 6)

5 sets: E3MOM

5 Deadlifts @ 85% of 1 RM
8 DB deficit Farmer lunges (5-6" deficit) @ AHAFA

* Complete 5 Deadlifts followed by 8 DB deficit farmers lunges. Complete
all 4 lunges on one leg, then  4 on the other, focus on driving
and isolating the lead leg. Bump the weight up from last week if possible.

Metcon

16 min Amrap

8 Strict Pull-ups / Ring-rows (Supinated grip)
16 BJO 20"/24"
24 RKB-Swings

* Focus on moving at a pace that you can maintain for 16 mins. use a supinated grip for the pull-ups or ring-rows, Step down on the
BJO, engage your core and glutes in the kb swings.

KB Wieghts:

L1: 10/16 kg
L2: 12/20 kg
L3: 16/24 kg

core

Partner

Accessory

2-3 Sets:

10 Weighted glute bridges (place KB on your hip)
20-30 sec cobra pose
30-45 sec banded hamstring stretch

Contact us

Still have questions? Reach out with the contact information below or fill out the form and a coach will get back to you ASAP!

Thank you.
We'll be in touch shortly.
Oops! Something went wrong while submitting the form.